Sardines

Getting Omega-3s is important to health. For your body, for your brain. Omega-3s fight inflammation.

Supplements can help, but not all supplements always get absorbed well.

Getting omega-3s from whole foods is ideal – from chia seeds, nuts, and eggs – but some of the best sources are fish.

Adults can get their recommended 250–500 milligrams (mg) of eicosatetraenoic acid (EPA) and docosahexaenoic acid (DHA) by eating two servings of fatty fish per week.

Highest Levels of Omega-3 and Lowest Levels of Mercury

Eating fish is a good way to get omega-3s but some fish can have heavy metal toxins. Sardines should be at the top of your list.

Wild caught, sustainable, cleaned and cooked in a can – easy peasey lemon squeezy.

I buy and use both the (1) skinless & boneless and (2) with skin and bones – in extra virgin olive oil. You can eat everything right out of the can (skin and bones and all).

Here are some simple and quick and delicious recipes to get your two servings per week:

Sardine Salad Sandwiches

Prepare just as you would a tuna fish sandwich.

I usually use the skinless & boneless because they are a little less “fishy” (the fish oil smell and taste is the good stuff so learn to love it).

You can pull the fish out of the oil and mash and mix with mayo, season, and enjoy as you would canned tuna.

But why waste the extra virgin olive oil (EVOO). Here is my healthy formula:

In a bowl, combine:

1. the whole tin of fish and oil (some or all of the oil – your preference);
2. chopped onion;
3. chopped celery;
4. avocado or mayo;
5. black and/or red pepper, onion and/or garlic powder, parsley (your preference);
6. a squeeze of fresh lemon.

Mash and mix and enjoy in a salad, on lettuce wraps, or on good bread. Delicious with bell peppers and/or jalapenos.

Air Fried Sardines and Cauliflower

Fried Sardines are simply delicious. They come with their own EVOO which is convenient for pan frying. But in the air fryer we can get creative with the seasoning, for a super tasty crispy treat.

Sardines in the Air Fryer.

Sprinkled with onion and garlic powder, turmeric and black pepper, paprika… again, whatever you want. Usually don’t use salt because they seem to have enough for my taste right out of the can. I also generally don’t do any breading, flour, or starch. Sardines come out plenty crispy and delicious without all that effort.

In the air fryer for 6-7 minutes. Flip if you want to crisp up the other side. Enjoy!

Cauliflower in the Air Fryer

Again, let’s use that EVOO.

I precook (parboil/steam/microwave) a head of cauliflower or broccoli (cleaned and cut into large fleurets) for about 10 minutes. Skipping the precook will give you crispier charred deliciousness. I precook for my elderly mom who prefers softer and sweeter cauliflower/broccoli. Remove from the water/steam and let the water evaporate off. Pour the EVOO from the can of sardines over the cauliflower, toss, and season. Put the cauliflower and the sardines in the air fryer until crispy.

Served with a simple arugula salad (onions, acv, blue cheese), its a satisfying super healthy meal.

Sardines in Kimchi JiGae (or Jjim)

찌개 (“JiGae”) is a type of Korean stew. Your local Korean restaurant will likely have dwengjang jigae and kimchi jigae. Veggies and tofu often work with the bean paste or kimchi base, and beef or pork will also be added.

BUT! There are delicious forms of JiGae that use tuna or mackerel.

SO! Substitute sardines (use the type that have the skin and bones) and the result is really delicious. Tuna can have heavy metals, so sardines are a really good alternative.

Serve with rice and banchan!